Category Archives: Soup

Smooth, creamy, and comforting delicious soup! This one is a THM E soup which means it is low in fat and has some good healthy carbs in there but it tastes anything but low fat.

I was looking through the Trim Healthy Mama Cookbook looking for something new to add to my menu one week shortly after starting THM. We had the promise of a few cooler days, which to me means soup. This one sure didn’t let me down.

So here’s what I do:

I finely dice about 3 or 4 stalks of celery and a large onion. Then I put them in my dutch oven with a little water, about a tablespoon or two. You don’t want so much that the veggies are swimming in it but enough to keep them from sticking to the bottom of the pan.

Periodically stir them and add more water as needed, until they have lost their crunch. They don’t have to be too well done because they are going to be cooking for over an hour so they will soften even more. You see, my family is picky about veggies, they should be melded into the flavor of the soup and not heard/crunched on. Yes, this increases the amount of time required to cook this recipe but it is worth it for us.

Now we need to get the cauliflower cooked. So, sometimes I remove the veggies and others I just add the broth and cauliflower. Once the cauliflower is fork tender, use a slotted spoon and remove it from the pot to the blender, along with two cups of the broth. If some of the onions and celery makes the trip with the cauliflower or broth, no big deal.

Now add carrots. I like to slice them on my mandolin. Again, we don’t like crunchy veggies so having these sliced thinner is better for us.

Add the wild rice as well.

Also add in the salt

freshly ground pepper

and herbs. We do not care for thyme so I use oregano.

Simmer for 45 minutes to an hour.

Add three ounces of Neufchatel cheese (1/3 less fat cream cheese) to the cauliflower in the blender and blend until smooth. Then add it to the simmered soup.

Stir it all together and let it heat up and meld the flavors at a simmer for about 15 minutes. You want the rice to break apart but it is ready as soon as it is hot.

Yummy and creamy and oh so good!!!

So there you have it, a delicious bowlful of creaminess. In order to respect the copyright of the Trim Healthy Mama Cookbook and the creator of this yumminess, Rohnda, I will refer you to page 100 of the cookbook or direct you to Rohnda’s website or to her new website here, where you will find her original recipe. I used the version from the cookbook.

Here are the tweaks I made:

less celery

substituted yummy oregano for the thyme

sautèd the onions and celery to ensure they were not detectable in the final soup

sliced the carrots on the mandolin so they too would be completely cooked

I did not measure the chicken, veggies, or black pepper

Oh! And I mistakenly used rice blend instead of just wild rice.

I hope you enjoy this as much as we have. Oh! It can be served with a slice of sprouted grain bread (warm from the oven is delightful) and still be an E.

This creamy ground meat soup is easily customized to your diet, be it low fat or high fat, with just a few tweaks. It is a low carb soup, full of flavor.

I found this soup over three years ago, somewhere online. I must’ve been on a low carb diet at the time because this one was both low fat and low carb. Now, this doesn’t exactly fit my current diet but it is close enough to adjust with just a few easy changes. The low carb works but the low fat does not, as keto is a high fat diet because you are in a state that your body is burning fat.

The recipe calls for ground turkey and this is what I used. However ground turkey is a low fat meat. Consequently, I added a couple of tablespoons of coconut oil as I was browning it. As it browns, add salt, pepper, and onion powder.

If you are doing a low fat diet, drain off any fat.

Add chicken broth, basil, and veggies. When I made this the other day, I was out of fresh broccoli so I used a bag of frozen broccoli, cauliflower, carrot medley.

Bring it to a boil, then reduce the heat to a simmer. Cover and cook for about 20 minutes, until the veggies are tender or how you prefer them. (We do not like our cooked veggies crunchy.)

We also do not like big chunks of vegetables, so I break them up a bit.

Now add heavy cream, half and half, or fat-free half and half depending on the level of fat you need in your diet. Also add in the shredded cheese at this time.

Remove the pot from the heat and stir until the cheese is melted. DO NOT return it to heat or the cheese will probably separate and not be as creamy; it will still be edible but clumpy and maybe a little rubbery.

1 1/2 cups each broccoli and cauliflower OR a small bag broccoli, cauliflower, carrot medley

1 1/2 cups heavy cream, half and half, OR fat-free half and half

8 ounces shredded cheddar cheese

Instructions

Brown the ground meat, season with salt, pepper, and onion powder. (If you need it low fat, remove the drippings but if you use ground turkey and you need the fat, add a couple of tablespoons of coconut oil.)

Add chicken broth, basil, and veggies.

Bring to a boil.

Reduce heat to a simmer and cook covered for about 20 minutes, until vegetables are desired tenderness.